Aerobic, Nutritional, Tenacious and Simple



Friday, November 4, 2011

Saturday November 5

Warm up


WOD
"Fight gone bad"  (sort of)

1 min at each station for 3 rounds, with a 1 min rest after each round.
Burpees
Situps
Push Presses
Row
Back Extensions.

Bonus
Great Job Val,  Val has been coming for 3 weeks now and is doing amazing.  We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend.  We will be holding our drawing on Monday.  You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.

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